Hey, I am 15 years old. 155 pounds and 6 ft.
My meal plan is
Breakfast: Wholegrain toast with grilled cheese and salami, banana milkshake (banana,milk,peanut butter) and omega 3 fish oil tablet
Lunch: White baguette with turkey and chicken or cheese, donut, bottle of water
(limited food, high school lunches -_- )
Dinner: Usually a type of meat with a small amount of rice
I go gym 4 times a week, 3 muscle session and 1 cardio
Can you guys please tell me what I need to do to improve. Thanks
Pretty much your entire diet plan. Breakfast you need to add some eggs in there in my opinion.
I know school lunches suck is the option of taking your own lunch possible?
Is it possible for you to have a protein shake between class or a protein bar or something you need to be eating more than 3 meals aday.
Dinner needs to be some kind of large amount of meat and lots of rice and vegetables.
I know this very vague but you didnt give much to go off of.
Your current diet may barely have 2000 calories in it and you need more than that just to maintain. What are you actual goals and what are your stats.
Take it some what easy on the cardio your trying to get bigger.
Thanks for your reply. I will put eggs into my breakfast now 
What do you think my own lunch should consist of ? I am around 12% body fat now (can see first 2 abs). I would like to put on as much muscle as possible in this year of bulking. Also should I not have one session on the treadmill to get rid of excess fat ?
Thanks a lot
Like Reed said, see about taking your own lunch from home so you don’t have to deal with shitty school lunches.
A better plan could be something like this:
Breakfast- 4 eggs with cheese, protein shake (milk, protein powder, banana, peanut butter)
Lunch- sandwhich with a ton of meat (ham,turkey,chicken breast), some cheese, and vegetables, a piece of fruit, and some milk
Dinner- Eat as much meat as you can, along with some carbs and vegetables, wash it down with milk
This doesn’t have to be your plan, but it’s an easy one to follow. The main idea is to eat a ton of protein and vegetables with some fruit and other carbs.
Also, I can guarantee that whatever training program you are currently doing is probably crap. Read up on Texas method, 5/3/1, WS4SB, Juggernaut method, and madcow intermediate. Pick one of those, and follow it exactly as written. Do not neglect conditioning. It is important even if it is not your goal. You don’t need to kill yourself since your goal is to gain muscle, but get several sessions in each week, a couple hard and a couple easy.
Chris 87- follow that its exactly what I was gonna say so thanks Chris for saving me some time.
If you eat supper anywhere from 5-7 you can easily throw in at least one more meal probably two before you go to bed (10-11)
[quote]zakidiaz wrote:
I am around 12% body fat now (can see first 2 abs). I would like to put on as much muscle as possible in this year of bulking. Also should I not have one session on the treadmill to get rid of excess fat ?[/quote]
At your height and weight with 2 abs showing, you don’t have any excess fat, man, so you don’t need to worry about doing specific cardio. Focus on building strength in the basic free weight (barbell/dumbbell) exercises and bodyweight exercises. As long as your strength is increasing while your bodyweight is increasing, good things are almost guaranteed to happen.
In addition to the good advice you’ve gotten so far, I wouldn’t already be planning to stop “bulking” after this year. You’re at an age where you can see tremendous results and lay a great long-term foundation of strength and muscle if you train smart, train hard, and give your body the nutrition it needs. I wouldn’t even think in terms of “bulking” and “cutting” until your out of high school, at least. Just focus on training consistently every week and eating well everyday.
Also my stats are,
Bench Press: 165 X 5
Squat: 245 X 4
But I do not do deadlifts, as I heard you are very injury prone when doing it, and I dont want to get injured because I play a lot of sports. But do you guys think it is worth it for a 15 year old to do it ?
Also thank you to everyone who replied, appreciate it a lot
[quote]zakidiaz wrote:
But I do not do deadlifts, as I heard you are very injury prone when doing it, and I dont want to get injured because I play a lot of sports. But do you guys think it is worth it for a 15 year old to do it ?[/quote]
Deadlifts are like any other big exercise - just like squats or benching. If you do them wrong, they can definitely screw you up in a big way. If you do them right, many good things will happen.
If you can do unweighted, full range of motion lunges, squats, push-ups, and pull-ups, you should be fine to start learning the deadlift. Start light, just like anything else, and gradually progress as long as you can maintain proper technique.
What exactly does your training routine look like? What days, exercises, sets, and reps are you doing?
[quote]zakidiaz wrote:
But I do not do deadlifts, as I heard you are very injury prone when doing it
[/quote]
Huge mistake. I tore a muscle quite badly in my lower back from terrible form on box squats and deadlifts when I was in high school. I had a lot of trouble from that injury for quite some time. You know how I eventually fixed it completely and came back twice as strong? Deadlifts. The same thing that injured it, when done correctly, is the key to a healthy back. I figured out how to do things the right way, and I would be immobile and in pain right now if I hadn’t done deadlifts.
In fact, hypothetically speaking, if I had to choose only one exercise to do for the rest of my life, it’d be deadlifts.
My training routine is,
Monday: Legs
Squats : 8reps 4sets
Leg Extension: 8reps 4sets
Calf Raises: 15reps 4sets
No weight squats to failure.
Wednesday: Triceps and Back
Tricep Extension:8reps 4sets
Close grip bench press: 8reps 4sets
Tricep Pulldown: 8reps 4sets
No weight dips to failure.
Dumbbell Row: 8reps 4sets
Lat Pull Down: 8reps 4sets
Low Row: 8reps 4sets
Friday: Chest and Shoulders
Barbell Bench Press: 8reps 4sets
Chest Flies: 8reps 4sets
Dumbbell Bench Press: 8reps 4sets
Chest Press: 8reps 4sets
Push Ups to failure
Lateral Raises: 8reps 4sets
Shrugs: 15 reps 4sets
Military Press: 8reps 4sets
I made this routine up by the way, but if you see you can improve my routine please help ! Thanks
I didn’t have to read that last line to know you made this up. It’s not very good.
Instead of arranging it and copping and changing things, do as previously prescribed. Pick one of the options Chris gave you and follow it to a tee. Don’t chop and change that at your own will, ask on here first.
GL
will your school let you carry around food and drink? A surprising number of high schools now disallow that. Just something to check so you don’t get in deep shit.
Hey Man, Im 15 and have been training since I was 12. I can really help you with diet and training. Also you REALLY should deadlift! It is key to sports to have a stong back this include glutes,abs,hamstrings,low back, and even upper back. If you deadlift correctly it WILL strengthen all these areas, I personally have deadlifted 400 pounds at 153
Read this until you can say the main points in your sleep, this is potentially my favorite article on this site
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_bulkbuilding_workout
*I accept no responsibility if you take the advice of being on bottom and you have a child
[quote]chobbs wrote:
Read this until you can say the main points in your sleep, this is potentially my favorite article on this site
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_bulkbuilding_workout
*I accept no responsibility if you take the advice of being on bottom and you have a child [/quote]
That is an awesome article. Thanks for the link.
[quote]LoRez wrote:
[quote]chobbs wrote:
Read this until you can say the main points in your sleep, this is potentially my favorite article on this site
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_bulkbuilding_workout
*I accept no responsibility if you take the advice of being on bottom and you have a child [/quote]
That is an awesome article. Thanks for the link.[/quote]
Anytime, it’s in my bookmarks so I ALWAYS have it on hand lol